Is it okay to drink bone broth when fasting?

November 22, 2025 •

3 min read

Around 50% of American adults have tried some form of intermittent fasting, leading many to question if drinking bone broth is allowed during their fasting window. The answer isn't a simple yes or no, as it depends entirely on your specific fasting goals, whether for weight loss, gut rest, or the cellular process of autophagy.

Quick Summary

The acceptability of bone broth during a fast is determined by your specific health objectives. While it contains calories and breaks a strict fast, it can be beneficial for modified fasting methods that prioritize weight loss or hunger management.

Key Points

Goal Dependent: The acceptability of bone broth during fasting is determined by your specific goals, such as weight loss or cellular repair (autophagy).
Breaks Strict Fasts: Bone broth contains calories and protein, which means it technically breaks a strict, zero-calorie fast meant for triggering autophagy.
Supports Modified Fasts: For intermittent or modified fasts focused on weight loss, bone broth can help manage hunger and provide nutrients without significantly spiking insulin.
Nutrient-Rich Aid: It provides beneficial electrolytes and amino acids that help with hydration, combatting the 'keto flu,' and supporting gut health.
Ease into Fasting: For beginners, incorporating bone broth can make the fasting experience more comfortable and sustainable by reducing hunger and cravings.

Understanding Your Fasting Goals

To determine if bone broth is suitable for your fast, you must first clarify your primary objective. Not all fasts are created equal, and what breaks one type of fast may be acceptable for another. There are two main approaches to fasting: strict, zero-calorie fasts and modified fasts.

The Strict, Zero-Calorie Fast

For purists aiming for maximum cellular cleanup through autophagy, a strict fast means zero calories. Consuming bone broth, which contains calories, will break this type of fast and inhibit autophagy. Only water, black coffee, or plain herbal tea are typically allowed.

The Modified or Weight-Loss Fast

Many individuals use fasting for weight management and metabolic health. A small amount of low-calorie, low-carb liquid like bone broth is often acceptable for these modified fasts. With around 30-50 calories per cup and minimal carbohydrates, bone broth is unlikely to cause a significant insulin spike that disrupts the fat-burning state of ketosis. It can help manage hunger and provide electrolytes, aiding fasting sustainability.

The Nutritional Profile of Bone Broth

Bone broth is a nutrient-dense liquid created by simmering animal bones and connective tissue for many hours. This process extracts nutrients, though the exact content varies. Key components include protein (7–10g per cup), amino acids like glycine (for insulin support) and glutamine (for gut health), collagen and gelatin (for joints and skin), and electrolytes such as sodium, potassium, and magnesium (for hydration and preventing 'keto flu').

The Pros and Cons of Including Bone Broth in Your Fast

Including bone broth has benefits and drawbacks depending on your goals.

Pros:

Reduces Hunger: Protein aids satiety, making fasting easier.
Replenishes Electrolytes: Helps maintain hydration and prevents fatigue during longer fasts.
Supports Gut Health: Amino acids like glutamine can soothe the gut lining.
Eases Transition: Can be a gentle introduction to fasting for beginners.

Cons:

Breaks Strict Fasting: Prevents autophagy due to calorie content.
Calorie Intake: Minimal calories could impact strict weight loss plans, but often enhances adherence.
Potential Sodium: Some products are high in sodium; checking labels or making homemade is recommended.

Comparison of Fasting Goals and Bone Broth


Fasting Goal	Is Bone Broth Okay?	Reasoning
Autophagy	No	Any caloric intake, even small amounts of protein and fat, will halt the cellular recycling process.
Weight Loss (Modified Fast)	Yes	The low-calorie, low-carb nature helps curb hunger and provides nutrients, making it easier to maintain a calorie deficit and stay in a fat-burning state.
Gut Healing	Yes	Specific amino acids like glutamine can help support the gut lining. A bone broth fast is often used for this purpose.
Keto Diet Support	Yes	The very low carbohydrate count means bone broth is keto-friendly and will not interfere with maintaining ketosis.
Extended Fasting (24+ hours)	Yes (for some)	Some people use bone broth during longer fasts to replenish electrolytes and nutrients, which can help prevent dehydration and discomfort. This is considered a modified fast.

How to Incorporate Bone Broth into a Fast

If bone broth fits your goals, here's how to use it:

As a Mid-Fast Snack: Sip warm broth to combat hunger.
To Break Your Fast: Gently reintroduce nutrients after a fast.
During a Bone Broth Fast: Consume several cups throughout the day for a gut health-focused modified fast.
Incorporate into Your Eating Window: Use it in soups or stews for added nutrients.

Conclusion

Whether you can drink bone broth when fasting depends on your goals. For strict autophagy, avoid bone broth. For weight loss, hunger management, or gut health, it can be a valuable tool. Its low-calorie, nutrient-rich profile provides satiety and electrolytes, making modified fasting more manageable. Always consider your health goals and consult a healthcare professional, especially with pre-existing conditions.

Frequently Asked Questions

Yes, for a strict fast intended to induce autophagy, bone broth will break it because it contains calories and protein, which signal your body to stop the cellular recycling process.

Yes, if your goal is weight loss, consuming a small amount of bone broth is generally considered acceptable. Its low-calorie, low-carb content can help curb hunger and make the fast easier to maintain.

A standard cup of bone broth typically contains between 30 and 50 calories, though this can vary depending on the type of bones used and how it was prepared.

Bone broth is very low in carbohydrates and won't cause a significant insulin spike like sugary drinks would. This allows your body to remain in a fat-burning state, which is a key goal for many fasters.

A 'bone broth fast' is a modified fasting approach where you replace solid meals with several cups of bone broth throughout the day. This provides nutrients while keeping calorie intake very low.

Store-bought bone broth can be used, but it's important to check the label for added sugars, high sodium, or other ingredients that might negate the fasting benefits. Look for simple, clean formulations.

For those practicing modified fasting, a single mug or up to two cups of bone broth is often recommended to provide satiety and electrolytes without turning the fast into a meal.